As summer ends and families shift back into familiar routines, many look to combine summertime activity levels with daily life. Kathy Ronk-Petrosky, a very busy mother and personal trainer at In-Shape Health Club's Quail Lakes facility offers some easy-to-follow tips on how to fit healthy eating and exercising into work and school schedules.

“The best place to begin a routine is at home,” Ronk-Petrosky said. “Parents are role models. They need to set the example and lead by that example.” She recommends families discuss meals and exercise routines that have or have not worked for everyone in the past. “When the entire family is involved in the planning process, they are more likely to be motivated to participate,” she said.

Together, create a healthy menu as a family on a weekly basis so you only have to go shopping once. Not only does this save time, it also saves money. Ronk-Petrosky suggests taking the kids shopping with you because it provides an opportunity to teach them about healthy food options and keeping them involved in the planning. To make it fun, give each child a grocery list of their own to look for in the store. Make it a race to see who can finish faster. Once you get home, keep them involved by helping you put things away or preparing for the week.

“We all know that after a long day, the last thing that we want to do is make dinner,” Ronk-Petrosky said. She suggests doing a lot of your meal prep on the weekend. “This will save time and reduce the likelihood of your making unhealthy food choices. Meals prepped beforehand can last in the fridge for four days and meals that are frozen can last up to two months.”

A healthy lunch should have a balance of fruits, vegetables and proteins so a child, or you, can function throughout the day without crashing. Preparing it the night before avoids that mad dash to get it done in the morning.

Exercise is another component of healthy living. When choosing an exercise routine, look for something that is fun and enjoyable. Whether it is group classes, weight lifting, running or walking. "If you have an interest in something, you are going to be more likely to continue participating in that activity,” she said. “The beauty about exercise is that there are so many different activities you can do — inside and out — that can fit into your busy life.” Even something as simple as taking a family walk after dinner can make a positive impact on your health. According to Ronk-Petrosky, an effective workout should last from 30 minutes to one hour.

The more your children see you living a healthy lifestyle, the more likely they are to follow in your footsteps. she said. “As parents you have to realize that your children may not have the same interests as you, so let them choose something they really enjoy. If it is fun for them, they will want to continue.”

Kathy Ronk-Petrosky is a personal trainer certified by the International Sports Sciences Association. She holds a B.S. in nutrition from California State University, Fresno. Contact her at features@recordnet.com.